What Vitamins Should A Man Take Daily? (2024)

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Maintaining optimal health requires a balanced diet, regular exercise, and adequate sleep. However, even with these practices, men may not receive all the essential nutrients needed for peak performance and well-being. Understanding what vitamins should a man take daily is crucial for filling nutritional gaps and supporting overall health.

A Daily Multivitamin – Essential Vitamins and Minerals for Men’s Health

Understanding what vitamins should a man take daily is essential for maintaining optimal health. Individual needs may vary based on age, lifestyle, and health status. Incorporating a high-quality multivitamin can help fill nutritional gaps and support overall well-being.

Vitamin D – Vitamin D is vital for bone health, immune function, and hormone regulation. Men often have insufficient levels due to limited sun exposure or dietary intake. (Vitamin D is naturally present in only a few foods, primarily fatty fish such as salmon, mackerel, sardines and tuna, cod liver oil, egg yolks, and some wild mushrooms.) Cooper Complete multivitamins provide 50 mcg (2000 IU) of vitamin D3 per serving, aligning with recommendations for optimal health. Standalone options for those needing additional supplementation in 25 mcg (1000 IU) and 125 mcg (5000 IU) dosages are available.

(Bonus: Learn more about the health benefits of vitamin D supplements.)

Vitamin B Complex – Vitamin B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, folate, biotin, and pantothenic acid, are essential for energy production, red blood cell formation, and neurological function. Cooper Complete Original multivitamin contains all B vitamins, while the one-tablet-a-day multivitamin Basic One excludes biotin (due to space limitations). In addition, the product line includes a comprehensive B complex. In all formulations, vitamin B12 is methylcobalamin, and folate is 5-MTHF, the active forms most readily utilized by the body.

Vitamin C – An antioxidant, vitamin C supports immune health, collagen synthesis, and iron absorption. Cooper Complete’s Basic One Daily multivitamin offers 150 mg of vitamin C per serving, while the Original Comprehensive multivitamin provides 500 mg, catering to varying nutritional needs. A standalone vitamin C supplement contains 850 mg of vitamin C (as calcium and magnesium ascorbates) plus citrus bioflavonoids.

(Bonus: Learn more about the health benefits of vitamin C supplements.)

Vitamin E –Vitamin E protects cells from oxidative stress and supports immune function. Vitamins C and E work synergistically in the body. Cooper Complete multivitamins include 134 mg (200 IU) of vitamin E per serving, ensuring adequate daily intake.

(Bonus: Learn how vitamin E supplements support overall health.)

Vitamin K – Essential for blood clotting and bone health, vitamin K is included in Cooper Complete’s Original Comprehensive multivitamin at 25 mcg per serving. Note: Basic One intentionally excludes vitamin K so that men on Coumadin blood thinners have a multivitamin they can safely take.

(Bonus: Learn how vitamin K functions in the body.)

Magnesium – Magnesium supplements support overall health by promoting muscle relaxation, maintaining strong bones, and enhancing energy production. It plays a vital role in supporting healthy nerve function, regulating blood pressure, and balancing electrolytes. Magnesium is critical in supporting the body’s response to stress, contributing to better sleep quality, and promoting heart health, making it an important nutrient for overall wellness. Although magnesium is found in fruits, vegetables, grains, nuts and seeds, various estimates believe as much as 50 to 60 percent of Americans don’t meet the recommended daily intake of this mineral. Men with gastrointestinal disease, type 2 diabetics, those with alcohol dependency, and those who are older are all at higher risk of magnesium deficiency. Cooper Complete Basic One Daily Multivitamin provides 200 mg of magnesium per serving, supporting these vital functions, while Original Comprehensive Multivitamins contain 660 mg of magnesium per daily serving. In addition, a standalone Magnesium Glycinate provides 120 mg of elemental magnesium per serving, and Cognitive Health Magnesium L-Threonate delivers 144 mg of magnesium l-threonate, the only form of magnesium found to cross the blood-brain barrier.

Zinc – Zinc is crucial for immune function, protein synthesis, and DNA production. Cooper Complete multivitamins contain 15 mg of zinc per serving, meeting daily requirements. Cooper Complete Zinc Supplement includes 25 mg per tablet for men who need additional zinc.

Selenium – Selenium is a trace mineral essential for numerous physiological functions. It acts as a powerful antioxidant, helping to combat oxidative stress and protect cells from damage caused by free radicals. Selenium is a critical component of enzymes like glutathione peroxidase, which support immune function and reduce inflammation. It also plays a vital role in thyroid health, aiding in producing and regulating thyroid hormones. Additionally, selenium supports reproduction and DNA synthesis, making it essential for overall health and wellness. Cooper Complete multivitamins contain 100 mcg of selenium per serving.

Omega-3s and Their Benefits for Men

Omega-3s, such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA), support heart health and cognitive function and reduce inflammation. Omega-3 fatty acids are essential fats primarily found in marine and plant-based sources. Fatty fish such as salmon, mackerel, sardines, herring, and tuna provide EPA and DHA, two highly beneficial omega-3s. Plant-based sources include flaxseeds, chia seeds, walnuts, and hemp seeds, which are rich in ALA and a precursor to EPA and DHA. Algal oil, derived from marine algae, is another excellent omega-3 source, especially for vegetarians and vegans. If you are not eating two servings of fatty fish per week or heavily concentrating on plant-based sources of omega-3, we recommend omega-3 supplements. While not included in multivitamins, Cooper Complete offers Advanced Omega-3 supplements, providing concentrated EPA and DHA omega-3 fatty acids.

(Bonus: Learn about the health benefits of omega-3 throughout the body.)

Coenzyme Q10 (CoQ10)

CoQ10 is involved in energy production and acts as an antioxidant. Its levels in the body decrease with age. CoQ10 levels have also been found to be lower in people taking cholesterol-lowering drugs called statins; therefore, men taking statin medications typically add CoQ10 supplements. Cooper Complete’s Original Comprehensive Multivitamin includes 100 mg of CoQ10 per serving, supporting cardiovascular health and energy levels. In addition, there are standalone CoQ10 supplements with 50 mg and 100 mg of CoQ10 per serving.

Probiotic

Probiotics are beneficial microorganisms that live in our digestive tract and gut. Although thought of primarily as a “gut” or supplement for digestive health, probiotics support immune function and healthy blood pressure regulation. Advanced Daily Probiotic features four probiotic strains, including the extensively studied HN019 strain ofBifidobacterium lactis, plusSaccharomyces boulardii(Sb), a non-pathogenic probiotic yeast, to complement a healthy gastrointestinal environment.

(Bonus: Learn about the health benefits of probiotics.)

This review of “what vitamins should a man take daily” is incomplete, as individual needs will vary based on age, lifestyle, and health status. For instance, men over 50 may benefit from a supplement that supports prostate function, while men working to manage cholesterol or constipation issues might benefit from fiber supplements. Before starting any new supplement regimen, please consult with your health care provider to ensure it aligns with your individual and specific health care needs.

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Cooper Complete November 20, 2024